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Vegeatable Bean Soup

One question to ask when healthy habits feel hard

Sometimes I am the queen of over-complication. Sometimes I analyze and over-analyze and think about things like healthy habits way too much. The problem with this is that nothing actually happens. Action leads to progress. Thinking...
Walking in the forest

3 Simple Strategies to Stay Healthy Throughout the Holidays

The holidays are a wonderful time of year. The holiday season is filled with celebrations, parties, feasts, gift-giving, gift-receiving, and maybe some travel, in-laws, visitors, and more. I love the holiday season and look forward to...
white and green ceramic bowl with food

Stabilize your blood sugar

When you eat carbohydrates (basically foods made up of sugars and starches) the sugars from the meal get absorbed through your GI tract and enter your bloodstream. Your blood sugar rises and your pancreas releases the...
Essential cooking tools

10 Essential Kitchen Items I Use Everyday

I have a friend who sends me a text or email every year in November and asks what's on my holiday wish list. Why? She knows that I love quality (over quantity), that I thoroughly research...
pumpkins on the stairs

The Great Pumpkin

Revised and updated. Originally posted October 30, 2012. The great pumpkin makes a great carved jack-o-lantern and is pretty to look at, but did you know that pumpkins are actually fresh vegetables loaded with real food...
Fermented Ginger Carrots

Fermented Ginger Carrots

This recipe is simple, quick, super tasty, and so good for your gut. It's full of probiotics, fiber, vitamins (vitamin A, beta-carotene, vitamin C, vitamin K), minerals (calcium, potassium), and phytonutrients (lutein, zeaxanthin) from the carrots...
Ingredients for oatmeal banana pumpkin muffins

Banana Oatmeal Pumpkin Muffins

Pumpkin spice lovers- this is the whole grain, flour free wholesome muffin for you. It's perfect for fall or anytime of the year and can be made with store-bought pumpkin in a can (which is actually...
woman slicing purple vegetable

Action builds momentum

What is one thing that if you did it everyday, would make a hugely positive impact on your health or your life?  Are you doing it everyday? Yes? No? If your answer is "no", we could explore...
Slow Cooker Apple Butter

Slow Cooker Apple Butter

Revised and updated. Originally posted September 3, 2016. Fresh apples! The smells and flavors of fall. . . apples, cinnamon, cloves, YUM! Fall is my favorite season, hands down. One of the best ways to preserve...
Harvest Vegetable Stew |

7 Slow Cooker Meals You’ll Make Over and Over Again

Revised and updated. Originally posted February 5, 2016. As the air turns cooler in the fall all the way through until springtime, slow cooker meals are a staple in our house. In this post I'll share...
Apple Cinnamon Muffins

Hearty Apple Cinnamon Muffins

Revised and updated. Originally posted November 16, 2012. I LOVE muffins. I'm not talking about the sugary floury blood-sugar spiking ones, but wholesome, fiber, protein, healthy fat, and produce-filled ones. They are versatile, filling, and delicious. They...
yogurt parfait

Prebiotics, Probiotics, and Postbiotics

Sometimes it feels like the field of nutrition is full of ever-changing jargon (and yes, this is me talking as an integrative registered dietitian nutritionist). Prebiotics and probiotics you've likely heard of. What about postbiotics? And...

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